Originally published October 3 2005
Weight loss advice from the experts
by Mike Adams, the Health Ranger, NaturalNews Editor
The National Weight Control Registry, studying the behavior of individuals who maintained a weight loss of 30 pounds for more than one year, has compiled a treasury of tips from more than 4,000 people, including advice on meal schedules and daily calorie counts.
Do you struggle to lose weight and keep it off?
If so, the lessons learned by researchers at the National Weight Control Registry (NWCR) can help you meet your goals.
Scientists associated with the University of Colorado, Brown University and the University of Pittsburgh founded NWCR in 1993.
They decided to explore the behaviors of individuals 18 years and older who have successfully maintained a weight loss of 30 pounds or more for a least one year.
Ninety-two percent of the participants limited their intake of specific foods Limiting your intake of certain foods is far simpler than cutting them out altogether; you will feel less deprived.
Participants consumed an average of 1,400 calories per day Their daily food intake was very similar---approximately 24 percent of their calories came from fat, 19 percent from protein and 56 percent from carbohydrates.
Successful NWCR participants did not eliminate entire food groups from their diet They didn't follow fat-free or carbohydrate-free regimens.
On average, participants ate five small meals a day What is your usual meal schedule?
Some believe that weighing yourself daily is excessive and can be discouraging, as your weight may fluctuate due to your fluid intake, rate of digestion, time of the month (for women) and other factors.
Few home scales are as accurate as those found in medical offices, so don't allow a disappointing weigh-in to ruin your day.
Focus less on the exact number and more on whether your weight is headed up or down.
About one-third of the participants found weight maintenance challenging, one-third described it as moderately difficult and one-third found it easy Don't be discouraged.
Remember, these folks maintained their healthy weight loss for more than one year, regardless of the difficulty.
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